We've all heard that it's the most important meal of the day, yet a lot of us still skip it. Nutritionist Stephanie Middleberg makes the case for getting into the breakfast habit for good.

Why bother with breakfast?

Why bother with breakfast?

According to Stephanie Middleberg, breakfast eaters:
- Have more energy and stay in a better mood throughout the day.
- Don’t crash and get hungry in the late morning, which leads overeating at your next meal and sugar dips in the afternoon.
- Are more focused during the day.
- Maintain their weight more successfully than people who don't.

Numerous studies have found that skipping breakfast "can have short-term effects on memory and energy levels," is associated with obesity, and increase the risk of developing Type 2 diabetes. Conversely, studies have shown that eating a protein-rich breakfast creates the feeling of fullness throughout the day, which aids in weight loss.

Break it down now

Break it down now

Breakfast literally means "breaking the fast." Your metabolism slows when you sleep, so having a meal "post fast" will rev it up again. There’s no exact right time to have it, but it’s best to eat within two hours of waking up. If you’re not truly hungry first thing, wait until you get into the office or the kids are dropped off. What’s most important is that you fuel up in the a.m.

Your morning meal sets the tone for the rest of the day and is also the easiest to prepare and take control over, Middleberg says. "It gives you a mental edge — the added benefit of knowing you started off your day well motivates you to eat healthfully the rest of the day. I know I feel emotionally and physically better when I've had a healthy breakfast."